Setup, Planning, and Equipment Recommendations From a Personal Trainer
Are gyms in your area closed? Perhaps you’re like me and don’t want to stake your life on whether random strangers in public can be trusted to keep their mask on and wash their hands. Maybe you can’t justify the cost of a gym membership, or maybe you’re self-conscious working out in front of other people. There are plenty of good reasons for working out at home that don’t involve a pandemic! Whatever your reason, you’ve apparently decided to read an article about working out at home. Here we go!
Pros of working out at home
LESS RISK OF COMMUNICABLE DISEASE (seriously though I’m staying out of the gyms)
No travel time
Can start at any budget
Privacy
Safety
Watch/listen to whatever you want
And more!
Cons of working out at home
No change of atmosphere
No external motivators (other people working out)
Limited to equipment you own
Neighbors, roommates, kids, pets
High quality equipment is expensive
Limited space
Floor surface may not be ideal
And more!
Here’s how to make it work:
Minimize Preparation, Maximize Pleasant Ritual
Working out at home means the gym is never too far away, but home is where almost everything else in our lives intersects. There are a thousand ways to get sidetracked. On top of that, your workout preparation routine may be unsettlingly inconsistent. One day you have to figure out where your 4 year-old put your ankle weights, and another day you realize that there’s no way you’re getting down on that floor without vacuuming first. Each additional step between your decision to work out and actually doing an exercise will, over time, lead to fewer workouts. The smallest annoyances have the potential to completely derail your efforts!
Imagine traveling to the gym. It could be considered an annoyance, but it’s often relatively benign. If you take the same route, at the same time of day, it’s a simple repetitive action with little variation. It might include some light physical activity, some music, and it can easily become a consistent, predictable, not-unpleasant time to transition into your workout headspace.
Now imagine pulling a chaotic pile of awkwardly shaped equipment from out the back of your closet and having to untangle a messy knot of rubber tubing. Maybe it only takes a few minutes but that kind of thing makes a difference if you just don't like it. It sounds far less pleasant to me than a short drive somewhere with my stereo on!
To best prepare for working out at home, try to eliminate as many steps as possible between you and your workout. Make what remains of your workout prep quicker, more consistent, and more pleasantly ritualized.
By “pleasantly ritualized,” I am referring to things you may do every time but which are more orderly and less stressful. They become a pleasant transition. For example; instead of untangling a mess, something more pleasantly ritualized would be transferring an easily accessible and neatly organized collection of gear from the closet to its proper place in your workout zone, and returning it all neatly when you’re finished.
Here are some specific tips to increase the chances that working out at home will work for you:
Establish your space
Not everyone has a home workout studio, but if you can keep a small area of your home (at least the size of a yoga mat) as a dedicated workout space it will make a world of difference. If you can’t keep a dedicated space, you can still mentally stake out the space you will use, and try to arrange things so that the transition from home space to workout zone is as smooth as possible. Maybe rearrange your furniture to better suit your dual purpose space. Or put sliders under your couch feet so you can push it back out of the way smoothly. Maybe relocate that table that is purely decorative. Look at your space and your preparations as a puzzle you can always solve a little more efficiently next time.
Arrange your gear
Dedicate a closet shelf, install some wall hooks, get a plastic tote with wheels, check Pinterest for ideas for a DIY storage rack; make your gear as neatly accessible as you can so that your pre-workout setup is less messy chore and more pleasant ritual.
Schedule your time
Perhaps more important than setting aside space is setting aside time. If you wait until you have “free time” to workout, your chances of achieving your goals go down to roughly zero.
Working out isn’t something to be left to chance, or to when you’re in the mood. Think about it in the same way you think about brushing your teeth; it’s just gotta get done! Put it on your schedule and treat it like an obligation, a job, an appointment you are expected to keep. Ideally, set aside the same time of day, multiple days a week, so your body gets accustomed to the rhythm.
Develop a plan
Okay, there is a lot to this one, and I'm not going to cover it all, not even close, but you need a plan. Find a routine, find an app, find a trainer, make your own workout regimen, whatever it is, it's not written in stone, you can improvise and change, but you need a basic plan as a starting point. There are a lot of routines and programs available for free out there, they can be a good place to start, but don't beat yourself up if you don't stick to the original plan! Stick to your schedule. The plan is simply a starting point that you are to learn from and most likely immediately make changes to.
Download Some Apps
I recommend starting with some basics. I've included links to what I use but there are many good options out there.
Interval Timer App - I use "A HIIT Timer" (available for Android only)
There are many available. You can usually program your own intervals however you like. My timer app has dozens of interval structures I've made over the years. 30 seconds of exercise followed by 20 seconds of rest is a good basic starting point for calisthenics, and you can adjust from there. 8 seconds work and 10 seconds rest is another good one for higher intensity movements. Depending on what exercises you do, you'll very quickly learn what intervals are reasonable for your level and start dividing your workouts into sections accordingly. 30 seconds of squats is very different from 30 seconds of squat jumps! I usually like to set up intervals for 4 or 5 rounds and then program a longer rest before I repeat the interval structure, or change to a different structure for exercises of a different intensity level.
Exercise Logging App - I use "Simple Workout Log" (app for Android, or browser access)
Another very helpful tool is something in which to record your progress. I use an app called "simple workout log." It's only on android but there are many similar apps out there. I like it because it can record exercises, weight, sets, reps, and make any custom notes for whatever else I want to remember (I'll often make a note of my rest time or other exercises I was pairing with, and make notes about how difficult I found things). Cardio exercises can record time and distance. Even a spreadsheet or a notepad app can work. Something to look back on over time and be able to see where you started and where you are at. Something to encourage you to try one more rep, a couple more pounds, a few more seconds. If you're the type to appreciate it, a real notebook and pen is a classic way to go as well, with less potential for distraction once you pick it up, too.
Workout App - I use "Skimble Workout Trainer" (Android and iOS)
I haven't used many fitness apps, surprisingly enough. I tried a few, many years ago, and quickly settled on one I liked, and haven't used any others for years. So I recommend that one: Skimble Workout Trainer. Lots of free material, seriously. There's enough free workouts for anyone dedicated to making it work. You can find your favorites and create collections to organize your workouts and create your own plans. You can get a pro subscription for a pretty reasonable price and gain access to more structured programs and features.
There are tons of apps out there, though. Just pick one and go with it, and don't be afraid to delete and try a new one! There are so many factors for why you might find one app more natural to use than another. It's just a matter of finding it.
Once you've downloaded the app, check out my collection:
Choose your equipment
Here’s where we get down to the business of my gear recommendations. It’s all very subjective but I’ll explain what's good and why I think so. My equipment suggestions are based on the idea of getting started with resistance training at home. I'm not here to discuss big ticket items like treadmills or squat racks. I'm here to give my opinion on how the average person can get started with some very practical and affordable pieces of equipment. Where you go from there is up to you!
Note: I am not affiliated with any of these products. I'm not getting any kickbacks or anything, I'm just a personal trainer writing a fitness blog recommending stuff I've personally found useful. I almost didn't mention brands or provide links to specific products, but in the end figured it was more helpful to include some.
My “almost perfect” home workout setup:
Yoga Mat $10-$30
Set of resistance bands (with eye protection) $30-$70
Stability ball $15-$35
TRX or other suspension straps $40-$300
Pair of adjustable dumbbells: $100-$$$
If you are starting a home workout journey and your budget is extremely limited:
My bare bones budget setup:
Resistance bands (with eye protection)
Yoga mat
Some discussion of the various pieces of equipment:
Resistance Bands ($30-$70)
With their combination of versatility, portability, and affordability, a set of bands is a must-have for any level of fitness.
Bands can be used in ways similar to free weights (like dumbbells) or a cable machine, though they do have their own properties that make them different. The elastic nature of the resistance means bands are often better than weights for fast or explosive movements. It also means that the resistance changes through the movement, as the more you stretch the band, the greater the resistance. Like any piece of equipment, there are pros and cons. My main complaint about bands is that, while it is possible to use them for leg exercises, I don’t like how most of the band-adapted leg exercises feel. But if all you have is forty bucks and you want it bad enough, you can make it work! Besides, many people can stick with bodyweight leg exercises for quite a while before they really feel the limitations of not using resistance or weight.
There are a few brands out there that offer very similar sets to the one pictured. I recommend a set like this, which includes resistance bands with clip-on handles, door anchor, ankle straps, a selection of mini bands (flat bands in a closed loop ideal for putting around your legs) and a carrying case/bag. Resistance bands spiked in price there for a while when the rush on home equipment hit a peak, but they appear to have since stabilized again.
IMPORTANT: Pick yourself up a pair of safety goggles along with your bands, because these should not be used without eye protection. It’s just not worth it.
Safety Goggles (linked a random affordable pair just to emphasize the fact that you need them)
Yoga Mat / Exercise Mat ($15-$20)
A basic item. Just nice to have. I don’t use one in all my workouts, but I sure appreciate having one when I need one. If you have a floor you feel comfortable lying/kneeling/planking on, maybe you don’t need a mat. That being said, a tangible atmosphere of “exercise space/time” is created by rolling out a mat.
Stability Ball ($15-$30)
You may see them called Swiss Ball, Yoga Ball, Fitness Ball. It’s a very basic, affordable piece of equipment that opens up a lot of options. The main drawback to a stability ball is the fact that they are kind of big and awkward to store. I shove mine up in the upper part of a closet resting on the hangar bar. There are some cute solutions out there (check Pinterest) for making your own custom shelf for a stability ball. A strap or net across the corner of a room can do the trick.
Suspension Trainer ($30-$300+)
Slightly more of an investment but still extremely worth it, the TRX is honestly one of my favorite pieces of equipment. While there are hundreds of exercises you can do with it, I generally stick with a selection of foundational compound exercises. The feel and aesthetic of the TRX is much more satisfying and sturdy than resistance bands, especially for my bigger exercises like chest press and row. I still like bands for many other exercises. They complement each other well.
The price tag on even the cheapest brand name TRX makes it a little more challenging to convince beginners to buy into it. The cheapest TRX model I've seen was a TRX GO I got for about $120. It's not available on the TRX site anymore but you can still find them. The cheapest model I was able to find on the TRX site, the TRX Sweat, is actually hard to find. They really want me to buy the TRX Home2 for $5 more. Honestly though, the versatility and portability of a suspension trainer makes even a high end TRX, at around $250, a solid investment. I love my TRX suspension trainers. I’ve had them for a couple years now and they’re still going strong.
HOT TIP: As I'm writing this, the Walmart website has a suspension trainer available that is very much like a TRX. Slightly less smooth action on the adjustment hardware, but hey you save over a hundred bucks! I am not affiliated at all with this product. I simply purchased and tried one just to see how I liked it and was pleasantly surprised in the few minutes I used it. I can't vouch for it's durability over time, but perhaps this is for you if you're looking for a cheap intro to suspension training before you decide to invest a little more (honestly, $180 isn't that much for reliable fitness equipment you actually use) . The link has since been discontinued so I've redirected to Dimok's site.
Less essential but affordable and useful:
Doorway pullup bar $40-$80
There are a few options out there for these. I’ve got the kind that hangs in a door frame without screws or hardware, it just hooks on and leans in and stays fixed with its own pressure. Lately they’ve come out with some slick-looking foldable models that you can hang on your doorframe and when you’re done, remove, fold-up, and hang in your closet all nice and compact. Even if you can’t do pull-ups, the doorway pull-up bar can still be good for hanging suspension straps from, to do things like rows, which are a great beginner friendly exercise for building up to pull-ups. Some models will even come with a pair of simple fixed-length suspension straps.
Less essential but excellent next level investments:
BOSU ($70-$200)
You can get a BOSU brand balance trainer for about $120-$200. Off-brand models are available for cheaper. If you take the time to learn how to use it, you could work it in to nearly every workout. It’s quite versatile. And even if not frequently used, it’s a great piece of equipment to have in rotation. I’ve gone through various stages of using it more and less. These days I work it into my leg routine every couple of weeks. I’ll do my usual step-up balance circuit on it, which always adds a next-level burn all the way from my ankles to my hips that just isn’t there on a flat stable step.
Other options:
Dumbbells
As of writing this, there seems to be a worldwide shortage of weights. You either can’t find them in stock, or when you do, they are double the price they used to be (or more).
Even before the shortage, a decent set of dumbbells was quite an investment. One main factor in their cost is just that they are big and heavy and somebody has to put a lot of effort into getting them to where you can buy them. Their size and weight is also a drawback for your home setup. Rather than a set of dumbbells at various weights like a big fitness center might have, for home I would recommend looking into one of the many options of adjustable dumbbells now available. That way, you get a range of choices with a much smaller footprint, much less chance of caving in your floor, and less money spent overall. There are the old-fashioned kind, where you adjust weight by removing a clip and adding or removing weight plates. Perfectly adequate, if a little tedious. There are also a few brands making well-received varieties of quick-adjust dumbbells these days, where there is some mechanism of quickly changing the weight of the dumbbell. Power-Block and Bowflex Select-Tech both seem to be doing well. I picked up a pair of Core Home Fitness adjustable dumbbells right before the dumbbell market went crazy and I love ‘em. I have the option of two dumbbells of any weight, in 5 lb increments, from 5 lbs to 50lbs each, for a total possible weight of 100 lbs. They're a super convenient and elegant solution to that weight range of dumbbells. Unfortunately they've been sold out for months!
Kettlebells
Kettlebells are in a similar situation these days to dumbbells. Out of stock or overpriced. I’ve never gotten as involved with kettlebells as some folks, so my opinion here is that you’re fine without them.
Barbells
Unless your goals specifically involve barbell lifts, I don’t consider a barbell to be a crucial piece of home equipment for the average person, especially if you have dumbbells. Also, weight plates for barbells are in the same situation as dumbbells and kettlebells these days; out of stock or overpriced.
In Conclusion
Most people, when embarking on the path of fitness, experience a varied mix of false starts, dead ends, and frustration, along with revelations, periods of great progress, and fun. Ultimately, it's a journey of self exploration, of learning about your body and mind, about what works for you, and what doesn't.
There are, of course, infinite possible variations on your individual situation and needs when it comes to this journey, and more specifically, working out at home. As it is, based on my personal experiences along with my observations of training clients over the years, these are the best general recommendations I can come up with for making it work! I hope you found some of it helpful! If so, you might like to subscribe to my blog, and check out my Youtube!
If you have any questions about equipment, complications or obstacles you are facing that I haven't covered here, or really for any reason at all, you can hit me up using the contact page. Good luck out there!
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